Blackbird CrossFit – CrossFit
Strength
Push Press (3-3-3-3-3)
Metcon
Metcon (Time)
5 Rounds for Time:
21 Kettlebell Swings (53/35#)
15 Box Jumps (24/20″)
9 Push Press (135/95#)
Scaled Version
Metcon (Time)
5 Rounds for Time:
15 Kettlebell Swings (35/26#)
12 Step-ups (20/18″)
9 Push Press (75/55#)
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
3 Rounds
20 Jumping Jacks
10 KB Deadlifts
10 Reverse Lunges
5 Push-up Ts / side
5 Shoulder Press
SPECIFIC WARM-UP
10 KB Swings
5 Step-ups per leg
10 KB Swings
5 Box Jumps
5 Dip and Hold
5 Dip and Drive
5 Push Press
Cool Down
Warm-up (No Measure)
3 Rounds
:30 Overhead Stretch on Wall
:30 Banded Pull Aparts